Maintaining a healthy diet is the most important thing you can do to avoid complications in diabetes. Healthy diabetic recipes can help you to ensure that you are deriving the right amount of nutrients without going overboard on your caloric and carbohydrate intake. When choosing healthy diabetic recipes, it is important that you understand what should be included in your meals. The American Diabetes Association (ADA) provides the following recommendations for maintaining a healthy diabetic diet:

  • Eat lots of fruits and vegetables, and try to choose a wide variety.
  • Eat non-starchy vegetables such as spinach, broccoli, and carrots.
  • Choose whole grains over processed grain products like brown rice or whole wheat pastas.
  • Include dry beans like kidney or pinto beans in your meals.
  • Eat fish 2 or 3 times a week as they usually contain omega-3 fatty acids which are good for the heart. Avoid frying fish or eating fish that have high levels of mercury.
  • Choose lean cuts of meat like sirloin or pork loin and remove the skin when you eat turkey or chicken.
  • Choose non-fat dairy products like skim milk and non-fat variations of cheese.
  • Drink water and calorie free “diet” drinks instead of sugary sodas, fruit juices, and teas.
  • If you must cook with oils, choose liquid oils which are low in saturated or trans fats, but try and keep your fat intake low.
  • Cut back on snack foods and desserts, especially those which are high in calories; remember that even healthy foods and snacks can cause you to gain weight if you are not watching your portion sizes.

 

Keeping these guidelines in mind can help you in choosing healthy diabetic recipes. The healthy diabetic recipes found below adhere to the ADA’s guidelines as well. However, remember that it is up to you to ensure that you are balancing your meals properly in your diabetic diet. If you have not already done so, it is best to visit with your doctor or diet to develop a diabetic meal plan which is right for you.

 

Healthy Diabetic Snack Recipes

 

Fruit Parfait

Ingredients

  • ½ cup non-fat yogurt
  • ½ cup blackberries, raspberries, and papaya combined
  • 3 tbsp. unsweetened granola

 

Instructions

Take small serving glass of your choice add one-third of the fruit to the bottom. Add one tbsp. of granola and then one-third of the yogurt. Repeat these layer until all of the ingredients are used.

 

Heart-Healthy Date Shake

Ingredients

  • 1/3 cup pitted dates, chopped
  • 2 cups vanilla almond milk, chilled
  • ½ cup fat-free vanilla soy
  • 1 medium banana, frozen
  • 4 ice cubes
  • 2 tbsp. warm water
  • 1 tsp. ground nutmeg

 

Instructions

In a blender, sprinkle the dates with the warm water in a small bowl. Allow them to soak for 5 minutes to soften. Add the banana, yogurt, ice cubes, almond milk, and 1/8 tsp. nutmeg. Blend the ingredients for approximately 30 seconds, or until they are smooth. Pour the mixture into chilled glasses to serve and garnish with the remaining nutmeg.

 

Mushroom Spinach Dip

Ingredients

  • 1 pkg. chopped spinach, thawed if frozen
  • 3 green onion, chopped
  • 1 cup fresh mushrooms, chopped
  • 1 ½ cups fat-free sour cream
  • 3/4 cup fat-free mayonnaise

 

Instructions

Combine all of the ingredients in a medium-sized bowl. Mix well and cover before refrigerating for 1 hour. Serve chilled with raw vegetables of your choice.

 

Heart Healthy Diabetic Recipes

 

Shrimp Salad in Asparagus

Ingredients

  • 1 lb. shrimp in shells, thawed
  • 1 lb. fresh asparagus, trimmed
  • 3 oranges
  • 6 cups mixed salad greens, torn
  • ¼ cup green onions, sliced
  • 1/3 cup orange juice
  • 2 tbsp. orange juice
  • 1 tbsp. olive oil
  • 1 tbsp. white wine vinegar
  • 1 tsp. fresh tarragon
  • 1 garlic clove, minced
  • ½ tsp. orange peel, finely shredded
  • 1/4 tsp. salt
  • ¼ tsp. black pepper

 

Instructions

Peel and devein the shrimp and then rinse them and pat them dry with paper towels. Next, bring 4 cups of water to boil in a large sauce pan. Add the shrimp, reduce heat, and simmer for 1 to 3 minutes, uncovered. When the shrimp are opaque drain in a colander and rinse the shrimp with warm water. Drain again, if needed, and then transfer the shrimp into a large bowl. Add the orange peel and orange juice, tossing gently to coat.

Use a medium saucepan to cook the asparagus in a small amount of boiling water. Cover and cook for 4 to 6 minutes or until the asparagus is crisp but tender. Drain this in a colander, rinse with cold water, and drain again if needed. Add to the large bowl with the shrimp.

Next, peel the oranges and cut them into sections and place in a small bowl. Add the orange juice, oil, vinegar, tarragon, garlic, salt, and pepper.  Add this to the bowl with the shrimp and asparagus. Also add the greens and green onions. Pour the dressing over the entire mixture, and toss gently to coat.

 

Heart-Healthy Quesadillas

Ingredients

  • 6 (8 oz.) whole-wheat flour tortillas
  • 1 large sweet red pepper, finely chopped
  • 1 ½ cups whole kernel corn, thawed if frozen
  • 1 can (15 ½ oz.) pinto beans, rinsed and drained
  • 1 ½ cup reduced-fat shredded cheese, Mexican blend
  • ½ cup salsa
  • 1 can (2 ¼ oz.) ripe olives, sliced and pitted
  • ½ cup light sour cream (optional)
  • 1 tbsp. canola oil
  • ½ tsp. onion powder
  • ½ tsp. chili powder
  • Cooking spray

 

Instructions

Begin by preheating the oven to 450 degrees F and coat a large baking sheet with cooking spray, then set aside. Next, use a large nonstick skillet to heat the oil over medium heat. Add the red pepper, onion powder, and chili powder. Allow the mixture to cook for 5 minutes, or until the pepper is tender, and then stir in the corn, beans, 1 cup of the cheese, and the salsa. Continue to cook and stir the mixture until thoroughly heated and combined.

Spread the tortillas out evenly over the prepared baking sheet. Divide the bean mixture among the tortillas, covering only half of each tortilla. Fold the tortillas in half, pressing gently. Sprinkle them with the remaining shredded cheese and olives. Bake for 10 minutes, or until the tortillas are a golden brown and the cheese is melted. Cut each into quarter and top with sour cream, if desired, before serving.